Eat more fruits and vegetables

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1 week 2 itinerary: GET N YOUR FRUITS AND VEGGIES! Eat more fruits and vegetables One of the best ways to improve your diet, get healthy, and begin to lose weight is by eating more fruits and vegetables! Not only are they the lowest calorie foods available, they re packed with vitamins, minerals and disease fighting compounds. With such a wide variety of fruits and vegetables available, you ll be getting N your servings in no time! This week, one of your goals will be to increase the amount of fruits and vegetables you are eating. Remember, the greater variety color of vegetables and fruits you eat, the more protective compounds you put into your body. And the protection you get from eating one color is generally different but complimentary to that of other colors. This fruit and veggie resource guide will provide you with tips and strategies to begin to incorporate more into your diet right away. Remember, eating fruits and veggies doesn t just happen; it is up to you to make it happen! Plan a trip to a grocery store near campus and stock up, you ll be better equipped to meet your goals this week. STATISTIC: All Americans should eat 7 10 half cup servings of fruits & vegetables each day! GOAL: To improve health and fitness by eating more fruits & vegetables & increase daily steps. OBJECTIVE: Record fruits & vegetables eaten & daily steps accumulated each day. This week s raffle prize is:??????????????????????????????????? RAFFLE TICKET OPPORTUNITIES: do these and receive one ticket for each [1] Record fruits and vegetables eaten each day [2] Record steps each day [3] Attend scheduled N ergy activities

2 This week, try the suggestions to the right and begin to increase the amount of fruits and veggies in your diet! 9 Easy Ways to get your fruits and vegetables! [1] Eat at least one serving of fruit every day at breakfast. [2] Have fruit for dessert. [3] Have a serving of fruit or vegetables for a snack in the morning or afternoon. [4] Fill up half of your plate with vegetables at dinner. [5] Combine frozen fruit in the blender with a low fat yogurt for a smoothie. [6] Have one meatless meal this week use beans instead. They re cheap too! [7] Have a large salad for lunch (use dressing on the side to limit excess calories). [8] If you eat out, ask for extra vegetables with your order. [9] While you are studying, snack on fruits and vegetables instead of other foods. DID YOU KNOW? After the age of two, 97% of Americans do not eat 1 ½ cups of vegetables per day. Of the 3% who do, one quarter of these vegetables are French fries. ACS 5 A Day Campaign How Many Colors Can You Eat? Read through the following list of fruits and vegetables and circle the types that you want to try this week. Use this sheet at the grocery store to help buy what you need. Go for as many different colors as possible! Keep the fruits and veggies you buy out where you can see them that way, you ll be more likely to eat them! Remember to eat the skin whenever possible, most of the disease fighting compounds are found in the color. More Color More Variety Better Health! FRUIT Apples Apricots Avocados Banana Blueberries Cantaloupe Cherries Cranberries Dates Figs Grapefruit Grapes Guava Honeydew Kiwifruit Kumquat Lemon Lime Mango Nectarine Orange Papaya Peach Pear Persimmon Pineapple Plum Pomegranate Pummelo Raspberries Apples Apricots Avocados VEGETABLES Asparagus Artichokes Arugula Beans Beets Bell Peppers Broccoli Brussels Sprouts Carrot Cauliflower Celery Cucumber Eggplant Green Beans Iceberg Jicama Leaf Lettuce Mushrooms Okra Onion Peas Potato Pumpkin Radish Romaine Spinach Shallots Squash Sweet Corn Sweet Potato Tomato Turnip

3 HEALTHY SLEUTH: Finding fruits and veggies on campus. CAMPUS LOCATION FRUITS AND Downunder Café & Food Court Argenta Hall Apples, Bananas, Oranges, Pears, Salad Bar. D C Store Argenta Hall Canned fruit, canned vegetables, Apples, Bananas, Oranges, Pears, Fruit Salad, Green Salads, 100% Juice The OverLook Jot Travis Building Apples, Bananas, Oranges, Grapes, Pears, Strawberries, Green Salads, 100% Juice, Various real fruit in most smoothies* Northside Cafe Student Services Building Apples, Grapes, Oranges, 100% Juice Las Trojes Mexican Express Ansari Business Building Apples, Bananas, Pears, Fruit Salad, Green Salad, 100% Fruit Juice Starbucks 100% Juice, Various real fruit in most smoothies* Keva Juice Various real fruit in most smoothies* *Beware of excess sugar & calories in some smoothies

4 Green Salads Port of Subs Pack Pit Stop ASUN Bookstore Canned, fresh and frozen fruits and veggies, and other healthy snacks Villa Fresh Italian Kitchen Green Salads, Fruit Salad Cantina del Lobo Green Salads, Veggie Cantina Wrap Einstein Bagels Green Salads, Fruit Cups, 100% Fruit Juice Panda Express Veggie Stir Fry Pathways Pathways Center for Molecular Medicine Building, far north end of campus Fresh Fruit, Green Salads, Vegan Options Bytes Mathweson IGT Knowledge Center Fruit Cups, 100% Fruit Juice Jolt N Java Getchell Building Various real fruit in smoothies* *Beware of excess sugar & calories in some smoothies

5 DID YOU KNOW? Almost without exception epidemiological studies have found vegetables and fruits to be protective against cancer as well as a range of other diseases. American Journal of Clinical Nutrition 1998;68: DID YOU KNOW? It s hard to go wrong if you fortify your diet with colorful foods. Almost every one of them is loaded with diseaseproofing compounds. Daniel Nadeau, MD Author of The Color 10 Reasons to get fruits and vegetables N your diet [1] Taste Great. [2] Low in calories. Fruits and veggies are some of the lowest calorie foods you can eat! [3] Cut disease risk. Eating a diet high in fruits and vegetables may help reduce the risk of many diseases such as heart disease, high blood pressure, and some cancers! [4] Vitamins and Minerals. Fruits and vegetables are rich in vitamins and minerals such as vitamin A,C and E, to name just a few! [5] Fiber. Fruits and vegetables contain fiber that helps to keep you full and maintain a healthy digestive system! [6] Quick Snacks. Grab an apple fruits and veggies make the easiest snacks to grab and go! [7] Variety. There are so many different fruits and vegetables to try, eating them never gets boring! [8] Color and Texture. Fruits and veggies make your plate beautiful and the variety of textures and colors are naturally appealing to the senses! [9] Convenience. Fresh, frozen, canned or dried as a busy college student the convenience can t be beat! [10] They re Fun to Eat! Fruits and Veggies are an EASY win for weight loss Check out these calorie comparisons and start replacing sweets with fruit today! If weight loss is your goal, make the simple change of substituting fruit for sweets and begin saving hundreds of calories! ONE banana nut muffin 7 bananas! ONE 6oz slice of cake 200 whole strawberries! ONE package Skittles 150 grapes! ONE pint gourmet ice cream 15 apples! ONE glazed donut 1 whole cantaloupe! ONE 6oz brownie 9 oranges!

6 How will you get N your servings each day? It may seem next to impossible to get 7 10 servings of fruits and vegetables each day, and you might think it is too expensive to eat them, but it s really not! All it takes is a little planning, and having fruits and vegetables readily available. As the sample plan below illustrates it isn t costly nor is it difficult to start eating healthier today! Sample plan for incorporating fruits and vegetables Breakfast 1 banana 2 servings Lunch 1 sliced tomato, 1 apple 2 servings Snack 1 cup baby carrots 2 servings Dinner 1 can vegetables 3 servings Total servings 9! Approximate cost $2.00 $2.50 (less than a mocha or latte!) GROCERY STORES NEAR CAMPUS Raley s: Keystone Ave. 1.8 miles SaveMart: Keystone Ave. 1.9 miles WinCo: Northtowne Lane 2.5 miles Safeway: Mae Anne Ave. & McCarran Blvd 2.89 miles WalMart: West 7 th Street 3 miles Fruit and Vegetable Resources Want to know more about eating healthy? The following list of additional resources can provide you with further information on creating a healthy diet and eating more fruits and vegetables. U.S. Department of Agriculture (USDA): American Heart Association: Centers for Disease Control and Prevention:

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